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Tuesday 12.26.17 Workout of the Day

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– Holiday Schedule – CrossFit 7, 8, 9, 10 AM BeachFit 8:15, 9 AM

CrossFit WOD:

“Double Dragon”
2 X 10 Min AMRAPs:
200 M Run
7 Push Jerks S(115/80) RX(155/110) RTG(185/125)
7 Bar Muscle ups S(Burpee CTB/Pull ups/Jumping) RTG(9 BMU)
*5 Mins Rest Between AMRAPs


WOD Tips:
-Today’s workout is a longer workout that will need to be paced accordingly. This workout combines both a heavy weightlifting movement with a
high-skill gymnastics movement. The goal today is to challenge yourself with the push jerks and bar muscle ups (or appropriate scaling) and to use
the 200 M Runs as almost a recovery between rounds.
-For the push jerks, choose a weight that you can do at least 1 round unbroken with. Even though it is only 7 reps, its okay to have to break this up
in the later rounds. We want this to be challenging enough where you will probably have to break this up at some point. For the bar muscle ups,
the approach is similar. Choose a number of reps that you could do unbroken for at least the first round. Once you get into it, you will likely be
breaking up these sets into smaller increments. The same goes for the burpee chest to bar/pull ups. Challenge yourself to go for a slightly higher
standard today (i.e. chest to bar for chin over bar) even if you have to take a short rest during your set.
-This workout is broken up into 2 parts. You will restart at the beginning on the 2nd half, and the goal is to match your score from the first 10
minutes.

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BeachFit WOD:

“Jingle All The Way”

5 rounds 

1:00 on / :20 off

  1. Run 250/200 meters 
  2. Farmer’s Carry 
  3. Sit ups 
  4. Alt. Arnold press + bicep curl (switch arms each rep)

CrossFit Week of WODs 12.25.17

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“Courage Over Comfort” -Brene Brown

Monday 12.25.17

Merry Christmas! –

No Classes Today – Open Gym 7-9 AM

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Tuesday 12.26.17

– Holiday Schedule – CrossFit 7, 8, 9, 10 AM BeachFit 8:15, 9 AM


“Double Dragon”
2 X 10 Min AMRAPs:
200 M Run
7 Push Jerks S(115/80) RX(155/110) RTG(185/125)
7 Bar Muscle ups S(Burpee CTB/Pull ups/Jumping) RTG(9 BMU)
*5 Mins Rest Between AMRAPs


WOD Tips:
-Today’s workout is a longer workout that will need to be paced accordingly. This workout combines both a heavy weightlifting movement with a
high-skill gymnastics movement. The goal today is to challenge yourself with the push jerks and bar muscle ups (or appropriate scaling) and to use
the 200 M Runs as almost a recovery between rounds.
-For the push jerks, choose a weight that you can do at least 1 round unbroken with. Even though it is only 7 reps, its okay to have to break this up
in the later rounds. We want this to be challenging enough where you will probably have to break this up at some point. For the bar muscle ups,
the approach is similar. Choose a number of reps that you could do unbroken for at least the first round. Once you get into it, you will likely be
breaking up these sets into smaller increments. The same goes for the burpee chest to bar/pull ups. Challenge yourself to go for a slightly higher
standard today (i.e. chest to bar for chin over bar) even if you have to take a short rest during your set.
-This workout is broken up into 2 parts. You will restart at the beginning on the 2 nd half, and the goal is to match your score from the first 10
minutes.

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Wednesday 12.27.17
Strength/Skill Work:
10 Minutes to Build to a Heavy Single Power Clean
Then,
3 Rounds of 1 Min On/2 Mins Off:
Max Power Clean Singles @ 70-80% of Heavy Single


“Balls to the Wall”
For Time: (In teams of 2, 10 Min Cap)
30-20- 10 Unbroken Wall Balls S(14/10) RX(20/14)
20-15- 10 Cal Bike Sprint (Women 15/10/5)
*Partner 1 completes 30 UB wall balls, then partner 2 does the same, partner 1 completes 20 cals on the bike, then partner 2 completes 20 cals etc.


WOD Tips:
-Today is our strength and power focused day for the week. During the first 10 minutes of the strength work, you will be working to a heavy single.
This will likely not be a 1 rep max or PR since 10 minutes isn’t enough time for most athletes to reach a max. Aim to hit 85% or more of your 1 rep
max during this time. After that, we will be using a percentage of this weight, to work on repeating efforts at a moderately heavy weight. The goal
for this section is to go out hard and not to pace. Move with good technique but really try to maximize the entire minute. If your reps decrease
slightly over the 3 rounds, that’s okay today. This type of battery work is great for turning our absolute strength into work capacity, or a more
usable form of fitness.
-“Balls to the Wall” is a partner workout that will be short and fast. Each person will be completing the work listed, but you will be alternating with
your partner, so there will be some rest built in. The wall balls must be unbroken today. It’s okay to go lighter today in order to keep good form
and stay unbroken. If the wall ball ends up being too light, it will just mean that you will be even more fresh to hit the bike hard. The bike is where
the money is made on today’s workout. Go out hard and see if you can hang on. There will be a 10 minute cap today, but the goal is to complete
this workout in 8 minutes or less.

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Thursday 12.28.17
“The Legend of Zelda”
6 Min AMRAP:
30/25 Cal Row
120’ Bear Crawl


6 Min AMRAP:
20/15 Cal Ski
20 Russian KB Swings S(44/35) RX(53/44)


6 Min AMRAP:
20 GHD Sit Ups to Parallel
10 Slider Leg curls

6 Min AMRAP:
100m DB Farmer’s Carry S(40/30) RX(50/35)
100 Double Unders S(50 Dubs/200 Singles)
*2 Minutes Rest Between AMRAPs


WOD Tips:
-Today’s workout is a great aerobic day, which should help flush the body from yesterday strength and power work. The goal with each AMRAP is
consistency. Treat this like a 20 min AMRAP and pace this accordingly from the start. You will have a little bit of recovery time and transition time
between AMRAPs, which should allow you to keep your intensity consistent throughout. During the 6-minute working intervals, aim to stay
moving. This means minimizing rest/transition time as much as possible, and aiming to do most or all of your sets unbroken. We are purposely
keeping the weights low on the swings and farmer’s carry, so athletes can stay unbroken and keep the aerobic stimulus today.

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Friday 12.29.17
Strength/Skill Work:

15 Minutes to Accumulate 4 Sets of 4 Back Squats with 3 Sec Pause at the Bottom
“Doom”
3 X 3 Min AMRAPs:
7 DB Thrusters S(35/25) RX(45/30) RTG(50/35)
7 Burpees to 6” Target
*3 Mins Rest Between AMRAPs


WOD Tips:
-Today’s strength work will consist of pause back squats, which are a great way to develop strength and get more comfortable and mobile at the
bottom of the squat. Take the first 5-7 minutes of the strength piece to build up to a moderately heavy weight. Then use the remaining 8-10
minutes to accumulate your 4 sets of 4 pause back squats. Depth is really important today, so make sure you are getting below parallel but staying
high enough where you have tension through your core and hips. You can build weight slightly through the course of your 4 working sets.
-“Doom” is similar to last week’s workout, where we did snatches and burpees. This week, we are replacing the snatches with thrusters, and using
a lower weight relative to what we used last week. This should allow us to hit an even higher intensity this week, since there aren’t any heavy
weights to slow us down. Choose a weight for the thrusters that you can keep unbroken for the entire workout. For the burpees, find a pace that
you can keep your heart rate under control while moving efficiently. Go hard on each 3 minute interval, with the goal of matching or beating your
score in parts 2 and 3.

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Saturday 12.30.17
“Team Cement Mixer”
25 Min AMRAP:

(In teams of 2, alternating full rounds)
400m Run S(250m)
Max Unbroken Set of Toes to Bar S(Knees to Chest)


WOD Tips:
-“Cement Mixer” is a workout that we have done a couple times before, and today we will be doing a partner version. One partner will complete a
full round while the other is resting. As soon as partner one drops from the bar, partner 2 will begin their full round. There are several goals for
today’s workout. The first goal is to run pretty fast and to accumulate as many total rounds as you can between you and your partner. The second
goal is to accumulate as many toes to bar/knees to chest as you can between the two of you. Lastly, we want to maintain some semblance of
consistency from round-to- round. This will mean challenging ourselves on both the run and toes to bar (since we have rest built in) but not to the
point where we see a significant drop off from round to round. You will likely see some decrease in reps from round to round, but the goal today is
to keep your best and your worst round within a few seconds and a few reps of each other.

BeachFit Week of WODs 12.25.17

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Monday 12.25.17

Merry Christmas!!

**No class**

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Tuesday 12.26.17

Holiday Schedule- 8:15 & 9am class ONLY!!!

“Jingle All The Way”

5 rounds 

1:00 on / :20 off

  1. Run 250/200 meters 
  2. Farmer’s Carry 
  3. Sit ups 
  4. Alt. Arnold press + bicep curl (switch arms each rep)
  5. ————————————————–

Wednesday 12.27.17

“Bankrupt”

4 rounds 

Max reps at each movement 

45 seconds of Plate Jumps 

45 seconds of Air squats

45 seconds of Burpees (Goals – Adv: 15+ Intermediate: 10+)

-Rest 45 seconds-

Coach’s Notes: This is only 9 minutes of actual work, you need to push hard!

+

Core Wod 

*Keep your plate:)

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Thursday 12.28.17

“Cotton Headed Ninny Muggins”

AMRAP 24

2 Wall walks (sc: Inchworms)

10 Alt. V ups (Adv: Weighted)

10-15 Jumping Pull-ups 

20 seconds of Crab hold / Bridge hold 

100 meter D ball Carry 

200 meter ROW

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Friday 12.29.17

“Walk of Shame”

For Time 

Buy In: 

**Mugs: Suprise**

3 rounds of:

21 KBS

15 DB Walking lunges (Sc: BW)

9 cal Bike 

Time cap: 20 min

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Saturday 12.30.17

“Call of Booty”

AMRAP 22 – O Course Style 

200 meter RUN

10 Rope Slams 

10 Ring push ups 

10 DB Deadlifts 

10 meter Sled Push 

20 Sit ups 

Saturday 12.23.17 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

3 Rounds of: (10 Min Cap)
16 Single Leg Curls with Sliders (8/Leg)
10 Goblet Squats w/ 1-2 Sec Pause at the Bottom (Build in weight)


“ArmStrong”
7 Min AMRAP:

(In teams of 2 – Rest 3 Minutes Between AMRAPs)
100/75 Cal Bike S(80/60)
Max Deadlifts in Remaining Time S(155/105) RX(175/125) RTG(195/135)


7 Min AMRAP:
1200m Run S(800)
Max Wall Balls in Remaining Time S(14/10) RX(20/14) RTG(30/20)


WOD Tips:
-Since we missed some of our normal strength work earlier in the week, we are adding some in today to kick off our Saturday. You will have 10 minutes to complete
3 sets each of the leg curls and goblet squats. We want you to go right from one movement to the next with about 15-20 seconds of rest, and then take about 2
minutes rest between rounds. If the single leg curls are too difficult, you can stick with the double leg version. For the goblet squats, challenge yourself today. This is
not a movement we typically do in a strength format, so go heavier than you normally would in a WOD setting. The positioning of the kettlebell definitely provides an
increased challenge on the core that we don’t quite get to the same degree with a barbell.
-“Armstrong” is a partner workout where both athletes will be sharing the work as needed. The buy-in should take a significant portion of the time today, about 5 of
the 7 minutes. In order to do the RX on the bike, you and your partner should be able to average about 20/15 cals per minute. For the runs, at least one of the
athletes will need to be able to run about a 7 minute mile pace, in order to do the full 1200.
-For the deadlifts, choose a weight that you can do 20+ reps in a row of when fresh. During the workout, sets of 5-10 reps should be sufficient. For the wall balls, go
heavier today if possible. You will only have a couple minutes of work, and part of that time will be spent resting while your partner is going. Choose a weight that is
tough, but that you can do a few sets of 10 unbroken with.

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BeachFit WOD:

“Fred and Barney”

Partner AMRAP 20 – “Pet Rock style”

50 Wall balls 

40 Ball slams 

40 Box jumps 

30 Ring Rows (20X0)

30/25 BIKE cals 

While one partner is working, the other partner MUST hold their MB(“pet rock”) above the waste. The penalty for dropping the ball below the bellybutton at anytime is 15 Burpees each, with exception of the wall ball portion of the workout.

New Year Rate Increase Reminder

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Hey CFPB fam,

We cannot believe that 2017 is already coming to a close. What a fun year it’s been, definitely our most memorable yet. This December 10th will mark 5 years of CFPB changing lives. We are grateful for the opportunity to do what we do everyday, and continue doing it among some of the most positive, energetic, and hard-working people we know. Thank you for being a part of our fitness family.

We have a lot of changes coming up over the next couple months I want to keep you all up to date on.

First is the expansion of our BeachFit classes. It’s always been our goal as a CrossFit gym to change lives first and foremost. We know in order to do that we need to be approachable and accessible. Our BeachFit program has become exactly that.

Starting December 4th our BeachFit classes will grow from 23 classes a week to 32! Including an added class on Saturday and our very first Sunday class!  We encourage all of our CrossFit athletes to make BeachFit a more regular part of their weekly workout routine. I can tell you firsthand the workouts are just as hard, if not harder.

BeachFit is a nice change of pace from CrossFit, a faster pace if you will. Our main goals of a BeachFit class are to be fun, fast, and functional. It’s why the official class times are also changing from an hour long class to a 45 minute class time. We won’t sacrifice any programming or effectiveness, but simply limit the down time to be more efficient with the class time and respectful of yours.

The new BeachFit schedule will go as follows. Mon-Fri 530am, 615am, 815am, 900am, 530pm, and 615pm (No 615pm on Fridays). Sat-9am, 945am, Sun-9am. Sunday BeachFit will also take place in the larger building which is a lot of fun and can incorporate some new toys.

Second, membership prices will be changing across the board for all members, current and incoming. We don’t take this lightly as you guys know our resistance to it in the past and having to announce it in the holiday season makes it that much harder. But it’s what we must do to keep up with our rising costs and continue to provide the greatest experience possible for you guys each and every day. We continue to reinvest in our team and facility, and pride ourselves on creating an experience that is well worth the $20 per class, every class.

It’s scary to learn from our online affiliate group that this year was the first in the history of CrossFit, the number of affiliates actually dropped. More CrossFit gyms are closing their doors than there are opening. We don’t ever plan on closing our doors. Our mission is too great. Our community is too strong.

For all existing memberships, prices will be increasing by $10/month. This will apply to every membership, even the ones who sign up on December 31st, 2017.  The prices of incoming memberships in 2018 will be increasing by more than the $10 for the most part, making a last minute sign-up this year a financially smart idea. If for any reason you’d like to switch your membership, or think you can get a better rate by switching to one of the newer options come 2018, we’d be happy to take care of any changes you need. If this is very confusing and you need a sit down with me to address your options I would be more than happy to do so.  

I will send a second email out displaying our new rates that are starting January 1st, 2018. This will be a much more simplified choice of membership that will be easy to explain to incoming members. We also don’t want our old discounts getting confused with our new discount.

The ONLY discount to a membership we will have in 2018 is a family discount for members of the same family who are being charged to the same bank account. There will be a 10% discount given to every family member, whether they have a BeachFit, CrossFit, or CF Teens membership.

This will be the first time we are offering a discount on the BeachFit side and it still only applies to the new 2018 prices. Couples discounts cannot be applied to any memberships started before January 1st, 2018 because the membership is already a “discounted rate”. As I mentioned before, if you are doing the math and a 2018 price combined with a 10% discount is lower than what you currently have, we are more than happy to help you make the necessary changes.

We will not be removing any discounts to current memberships that already have them. These memberships will see the same $10 increase every other current member will see. Going forward we decided it’s best we don’t provide discounts based on a profession. It’s not our job to decide who’s job is more important than someone else’s.

I hope I answered any questions you may have but please feel free to ask.

WOD with you soon,

Tony

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New Membership Rates 2018:

CrossFit Memberships (Includes BeachFit and Open Gym):

❏ 15 Visits/Month – $159 Per Month + Tax
15 visits that expire every month. Unused visits do not rollover to the next month. CrossFit, BeachFit, and Open Gym all count as a regular class visit. Any visits over 15 visits in a given month will be charged at $11/visit.

❏ Unlimited CrossFit, BeachFit, and Open Gym – $189 Per Month + Tax

 BeachFit Memberships:

❏ 15 BeachFit Classes/Month – $129 Per Month + Tax
15 visits that expire every month. Unused visits do not rollover to the next month. Any visits over 15 visits in a given month will be charged at $9/visit.

❏ Unlimited BeachFit Classes – $149 Per Month + Tax

□ CrossFit Kids/Teens (Ages 9-14):
❏ Unlimited Kids/Teens Membership – $99 per month + Tax

□ New to CrossFit: 40 Days to Fit Special:
❏ 6 Sessions 1-on- 1 Personal Training + 1 Month Unlimited CrossFit + BeachFit
Membership + Nutritional Guidance – $349 (no tax added)

______________________________________________________________________________
● All memberships are month to month with no long term contracts. Memberships will
automatically renew unless written cancellation is received at least 5 days prior to next billing.
● Florida Sales Tax rate of 7% will be applied to all memberships unless otherwise stated.
● Memberships can be put on hold up to twice per year, for 15, 30, 60, or 90 days.
● If you cancel your membership, you are subject to the new membership rates if/when you decide
to come back.
● Family discounts are available to 2 or more family members that are billed to the same credit
card/checking account. A 10% family discount will be applied to all memberships that meet this
criteria. If family members cancel their memberships then the 10% discount will be removed.

Friday 12.22.17 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

8 Minutes to Build to a Heavy 3-Rep Hang Power Snatch
“The Rapture”
3 X 3 Min AMRAPs
2-4- 6-8… Power Snatch @ 80% of 3-Rep
8 Bar-Facing Burpees
*Rest 3 Minutes Between AMRAPs


WOD Tips:
-Today’s workout is all about the power snatch. The strength work will be short, but should be enough time to work up to a moderate to heavy weight that you can
hit consistently for a set of 3 on the hang power snatch. We will take 80% of this number to use for today’s WOD.
-During the WOD, each interval will be short and fast, so we want you to hit this at a hard effort. For most athletes, this will mean, breaking up the power snatches,
but moving quickly and efficiently through the burpees. Each AMRAP will start back from the beginning with the 2 power snatches. See if you can match or slightly
beat your total reps each AMRAP.

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BeachFit WOD:

“Death Valley”

For time (Compare to 10.20.17)

21.15.9.15.21

Cal ROW

Ring push ups 

Bicycle crunches / side 

Double Unders (Singles X 3)

Time cap: 18 min

Thursday 12.21.17 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

8 Min EMOM
Min 1) 1 Set of Wall-Facing HS Hold RTG(Freestanding/Shoulder Taps)
Min 2) 16 Polliquin Step ups (8/Leg)


“Pistol Whip”

15 Min AMRAP:
50’ Handstand Walk S(HS Walk around Box)
100m D-Ball Carry S(80/60) RX(100+/80+)
30 Alternating Pistols S(100’ Walking lunges)


WOD Tips:
-We’ve enjoyed mixing in some higher level skill work on Thursday’s and that theme will continue with the handstand walks and pistols in today’s strength/skill work
and workout. For the strength/skill work, the goal is quality movement. The HS work should help with getting us warmed up and feeling more comfortable to
potentially take on handstand walks in the workout. The polliquin step up, is a great way to activate the muscles around the knee and to get us ready for pistols.
-During the WOD, pick a distance for the handstand walk that you believe you can do in 1-2 sets for the first round or two. If not, cut down the distance to the point
where you think this is possible. For the d-ball carry, this should be pretty heavy and challenging. It should be very tough to do unbroken, and will likely take 2 sets
for most athletes each round. If you don’t feel you are ready to take on pistols or a scaled variation of them, go for lunges today, especially if you have any ankle,
knee, or hip issues.

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BeachFit WOD:

“Hakuna Tabata 3.0”

2 sets of:

4 X :20 on / :10 off at each station

  1. Step ups 
  2. Jumping jacks 
  3. Plank K2E
  4. Ball slams 
  5. Flutter kicks 
  6. RKBS

Wednesday 12.20.17 Workout of the Day

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CrossFit WOD:

Strength/Skill Work:

1 Max Unbroken Set of Chest to Bar Pull Ups S(Pull ups), Then
Every 90 Seconds for 4 Rounds (12 Mins):
Set 1) 40-50% of Chest to Bar/Pull Ups from Above
Set 2) 1 Squat Clean + 2 Front Squats (Starting at 65% of Clean)


“Shrug-A- Lug”
3 Rounds For Time: (11 Min Cap)
8 Hang Squat Cleans S(95/65) RX(115/95) RTG(135/95)
14 Box Jumps (Step Down) S(20/16) RX/RTG(24/20)
18/14 Cal Row


WOD Tips:
-Today’s strength work will be the main focus for today’s class, with “Shrug-a- lug” serving as a short and intense finisher to the day. We did a similar pull up structure
for the strength work last week, but this week we are adding a max unbroken set at the beginning of the strength work. This will allow us to add total volume to what
we did last week, and will also give us a more individualized number of reps to hit for the strength work. We will be pairing the pull ups with heavy front squats from
the ground. This should start as a moderate weight, and the goal is to add 5% or more to each set.
-“Shrug- a-lug” will be a quick and intense sprint to end the day. The goal here is to go unbroken on the hang squat cleans, and to go hard each time on the row. The
box jumps will serve as a little bit of “recovery” between the other 2 movements, which is why we are requiring everyone to step down today. The hang squat cleans
should get really tough in the second and third rounds, but do your best to keep this unbroken the entire way.

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BeachFit WOD:

“Twerking Hard or Hardly Twerking?”

AMRAP 18

8 BF Curtis P’s 

10 Australian Ring Rows 

12 Ab In & Outs 

**Every 2:00 complete: 4 Burpees (Starting @ 0:00)**

Tuesday 12.19.17 Workout of the Day

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CrossFit WOD:

“Ski-Doo”
5 Rounds For Reps:
1 Min Ski Erg for Max Cals
1 Min Double Unders
1 Min Sled Push (Empty)
1 Min Shuttle Sprints (25’ down and back)
*Rest 1 Minute After Each Round


Core WOD


WOD Tips:
-Coming off of lots of barbell and other weighted movements in yesterday’s “12 Days of Christmas” workout, today will be an aerobic focused day with mostly just
your bodyweight. This workout consists of 20 minutes of working time, with only 4 minutes total of rest built in, so this is definitely one that you need to pace from
the beginning. You will be working for a minute at each station, and your rest will consist of your transition time between each movements, even though there is no
actual transition time built in. For each individual movement, the goal is to keep the same steady pace for the entire minute, and to keep your intensity consistent
from round-to- round. Today is also a great day to try double unders, since there is no set amount that you have to hit.

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BeachFit WOD:

“Obliques on Fleek”

4 sets of:

AMRAP 6

8 Side Plank taps / side 

10 Jump squats 

12 Alt. Side MB tosses 

20 sec. of Hanging Knee tuck hold

100 meter SA Farmer’s Carry (50/side)

-Rest :45 between sets-